Dive into this athlete’s performance at 2024 Amsterdam using our in-depth report. By comparing their results to those of similar athletes, we identify key strengths and areas in need of improvement. For this specific race, our analysis is based on the performance of 1000 similar athletes.
We compare the athlete's running times with peers who have similar finish times. This chart helps you quickly determine if your running pace was too fast or too slow for your overall finish time.
We compare the athlete's workout times for each station with peers who have similar finish times. This chart helps you quickly identify if any workouts were too fast or too slow relative to your overall finish time.
This section showcases the entire Westenburg Jaap's performance at each station and run segment compared to the average.
It reveals strengths and areas for improvement, providing insights into how the athlete's times stack up against typical HYROX competitors with same finish time.
In HYROX racing, pacing is crucial. The pacing line highlights Westenburg Jaap's pacing strategy, identifying segments where they may have started too fast or too slow, guiding them toward a more balanced race approach.
This chart illustrates the spread of splits of all athletes competing in the same division, providing a visual representation of the distribution of times for each split.
Use this chart to compare the Westenburg Jaap's performance against the competition, identifying areas of strength and those needing improvement.
This chart includes Top 10%, Top 25%, Top 50%, Top 75%, Top 90%, and Top 100% of the athletes. The outliers have been removed for clarity.
Based on our analysis, here are the focus areas for improvement. The goal is to determine how quickly the athlete could improve on some stations and where is the path of least resistance to improve Westenburg Jaap's time.
The percentile rank is the current position of the athlete compared to the competition. It goes from 0 to 100, where 0 is the best and 100 is the worst. It show the potential improvement for each station. The athlete should focus on the stations with the highest potential improvement and the biggest duration.
A big improvement in the Farmer's carry station will not be as impactful as a small improvement in the wall ball station for instance. Just click on a station to see how easy it will be to improve and how important it is to focus on it during training.
For this athlete we identified a possible improvement of 06:59. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Burpees Broad Jump | 03:01 | 08:38 to 05:37 | 43.2% |
| Sandbag Lunges | 02:09 | 07:28 to 05:19 | 30.8% |
| Run Total | 01:49 | 46:06 to 44:17 | 26.0% |
| Ski Erg | 00:00 | 04:23 to 04:23 | 0.0% |
| Sled Push | 00:00 | 01:56 to 01:56 | 0.0% |
| Sled Pull | 00:00 | 04:54 to 04:54 | 0.0% |
| Rowing | 00:00 | 04:29 to 04:29 | 0.0% |
| Farmers Carry | 00:00 | 01:49 to 01:49 | 0.0% |
| Wall Balls | 00:00 | 06:00 to 06:00 | 0.0% |
| Westenburg Jaap | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 03:39 | 00:00 | 04:46 -01:07 | 00:00 +00:00 |
| Ski Erg | 04:23 | 03:39 | 04:33 -00:10 | 04:46 -01:07 |
| Running 2 | 05:22 | 08:02 | 05:14 +00:08 | 09:19 -01:17 |
| Sled Push | 01:56 | 13:24 | 03:07 -01:11 | 14:33 -01:09 |
| Running 3 | 05:46 | 15:20 | 05:44 +00:02 | 17:40 -02:20 |
| Sled Pull | 04:54 | 21:06 | 05:21 -00:27 | 23:24 -02:18 |
| Running 4 | 06:01 | 26:00 | 05:42 +00:19 | 28:45 -02:45 |
| Burpees Broad Jump | 08:38 | 32:01 | 05:55 +02:43 | 34:27 -02:26 |
| Running 5 | 06:19 | 40:39 | 05:54 +00:25 | 40:22 +00:17 |
| Rowing | 04:29 | 46:58 | 04:57 -00:28 | 46:16 +00:42 |
| Running 6 | 06:05 | 51:27 | 05:43 +00:22 | 51:13 +00:14 |
| Farmers Carry | 01:49 | 57:32 | 02:20 -00:31 | 56:56 +00:36 |
| Running 7 | 05:55 | 59:21 | 05:42 +00:13 | 59:16 +00:05 |
| Sandbag Lunges | 07:28 | 01:05:16 | 05:33 +01:55 | 01:04:58 +00:18 |
| Running 8 | 07:03 | 01:12:44 | 06:27 +00:36 | 01:10:31 +02:13 |
| Wall Balls | 06:00 | 01:19:47 | 07:11 -01:11 | 01:16:58 +02:49 |
| Roxzone | 06:07 | 01:31:45 | 07:36 -01:29 | 01:31:45 |
Jaap Westenburg delivered a commendable performance at the 2024 Amsterdam HYROX event, finishing in the top 45% overall and top 51% in his age group. His overall time of 01:31:45 shows a strong commitment, with standout performances in exercises like the Sled Push, Rowing, and Wall Balls. However, his total running time was 00:28 slower than the average, suggesting a need for enhanced running efficiency. The initial running segments indicate an aggressive start, with Running 1 being significantly faster than the average. As the race progressed, his pace declined, suggesting potential fatigue or the need for better pacing strategies. Overall, Jaap shows a balanced profile with strengths in both running and strength exercises but could benefit from targeted improvements in running efficiency and consistency.
This segment lags significantly behind the average. Improving explosive power and endurance will be crucial. Focus on exercises like plyometric push-ups, box jumps, and burpee variations to enhance explosive strength and cardio efficiency. Additionally, working on form—ensuring a smooth transition from the burpee to the jump—can greatly reduce time.
The time here indicates a need for increased leg strength and stability. Incorporate sandbag-specific training, focusing on lunges, squats, and core stabilization exercises. Practicing these movements under fatigue can simulate race conditions and improve endurance and form.
Since the total running time is slower than average, incorporating interval training and tempo runs can help improve speed and endurance. Consider integrating hill sprints and Fartlek training to build resilience. Additionally, focusing on maintaining a steady pace throughout the race rather than starting too fast can help manage energy levels better.
Start at a pace that feels sustainable, rather than sprinting out of the gate. Use the initial energy to maintain a steady pace throughout the race and avoid burnout in later segments.
Train specifically for running immediately after strength-based exercises. Practice transitioning from exercises like the sled push or burpees into a run to simulate race conditions and improve transition efficiency.
Although the Roxzone time was faster than average, further reducing transition times between exercise zones can lead to overall time savings. Practice efficient transitions by minimizing rest and rehearsing the switch from one exercise to the next.
| Similar Athletes | |||
|---|---|---|---|
| Canu Olivier | 2024 Paris | 01:31:43 | |
| Klausmann Mario | 2023 München | 01:32:05 | |
| Jones Chris | 2024 Glasgow | 01:32:05 | |
| Agarwal Nilesh | 2024 Singapore National Stadium | 01:32:12 | |
| Crossley Jim | 2024 Glasgow | 01:31:50 | |
| Gallacher Rob | 2023 London | 01:31:16 | |
| Aslam Usman | 2023 London | 01:31:25 | |
| Prophitius Stan | 2024 Amsterdam | 01:31:19 | |
| Troppmamm Roman | 2024 Karlsruhe | 01:31:48 | |
| Schwindsackl Andreas | 2018 Wien | 01:31:45 | |
| Other Results from this athlete | ||
|---|---|---|
| No other results found for this athlete. | ||
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